WOD 4/3
Level Two
A1. Press x5x5 @ 70% RPE 7 Rest 1:00
A2. Kip Pull-ups x3x5 (Hold 2 sec/ Push away) Rest 1:00
4 Rounds
5 DB Power Snatch/Arm (From the Ground) (45lb/25lb)
5 Burpees Toes to Bar
30 Double Unders
Cash out
Farmer Walks x100m x 3 (Heavy) Rest 2:00
Level One (Day 10)
Skill
Jerk
WOD
3×500 M Row
Rest 5:00
*Jerk skill practice during rest
“Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.” -Mark Twain
Sleep Will Make You A Better Athlete
*Post thoughts to comments
Announcements:
- A new morning and evening bootcamp starts this week at 1379 Running @ Arbor Trails on April 2nd! Learn more here.
- Mark your calendars: CFA will have a “Risky Run” Pub Run on April 13th… More details coming soon!
Gary skiing near Salt Lake City, Utah . Thanks for sharing the great pic, Gary!| AM – Level 1 | |||
| Eric R | 2:22 | 2:20 | 2:14 |
| Allison B | 2:24 | 2:28 | 2:23 |
| Sandy | 2:36 | 2:33 | 2:32 |
| Jen S | 2:36 | 2:23 | 2:23 |
| AM – Level 2 | |||
| Mikey | 8:15 | Rx | |
| Bubbles | 11:31 | Scale | |
| Sparker | 9:58 | Scale | |
| Steven | 9:18 | Scale | |
| JV | 9:57 | Scale | |
| Elizabeth | 11:11 | Scale | |
| Charlie | 8:48 | Scale | |
| Can2 | 9:04 | Scale | |
| 9AM | 9:52 | Scale | |
| Ballet | 9:05 | Scale | |
| Michael | 7:59 | Scale | |
| Guthrie | ? | ||
| Valyn | 9:55 | Scale | |
| Erica | 9:05 | Rx | |
| Tow Matt | 9:44 | Scale | |
| Kirk | 9:05 | Rx | |
| Chris | 7:22 | Scale | |
| Colleen | 9:15 | Scale | |
| Sam | ? | ||
| Ray | 9:43 | Rx | |
| Lexi | 8:24 | Scale | |
| Suzi | 11:16 | Scale | |
| Thurst | 13:43 | Scale | |
| Kiehl | 10:07 | Scale | |
| AM – Ladies’ | |||
| Michelle | 9:42 | Scale | |
| Mer | 8:55 | Scale | |
| Chapel | 11:00 | Scale | |
| Meg | 10:14 | Scale | |
| Caitlyn | 10:32 | Scale | |
| Jenny | 8:44 | Scale | |
| Emily | 11:06 | Scale | |
| Josie | 11:10 | Scale | |
| 12P – Level 1 | |||
| Alan | 1:57 | 2:01 | 2:02 |
| Brock | 1:39 | 1:50 | 1:54 |
| Melissa | 2:15 | 2:26 | 2:28 |
| Jess | 1:50 | 1:59 | 2:10 |
| Dylan | 1:53 | 1:53 | 1:59 |
| Tanya | 2:32 | 2:24 | ? |
| Fernando | 2:21 | 2:44 | 3:02 |
| Murray | 2:09 | 2:05 | 2:10 |
| Bianca | 2:45 | 3:04 | 3:02 |
| Anna | 2:33 | 2:52 | 2:50 |
| PM – Level 2 | |||
| Boone | 7:39 | Rx | |
| G | 9:46 | Scale | |
| Dan | 10:03 | Scale | |
| Marissa | 8:54 | Scale | |
| Crash | 10:49 | Scale | |
| Desiree | 9:46 | Scale | |
| Tasha | 8:15 | Scale | |
| Nic | 6:19 | Scale | |
| Dillard | 6:58 | Rx | |
| Nicole | 9:32 | Scale | |
| Sanchez | 7:48 | Rx | |
| Sleeves | 5:58 | Rx | |
| AG | 10:13 | Rx | |
| Shug | 9:53 | Scale | |
| Greg | 8:29 | Rx | |
| Wood | 10:51 | Scale | |
| Helen | 9:23 | Scale | |
| Mego | 10:16 | Scale | |
| Reis | 6:52 | Rx | |
| Anthony | 9:44 | Scale | |
| Vanessa | 12:10 | Scale |